Saturday 3/10/13

Hi, We will be meeting at Shoreline cafe 6:30am. All Boston Marathoners should arrive early (suggestion 6am to do their 8miles pre- marathon Pace section, then meet either Mike or I at Shoreline cafe at 7:10-7:15am to start your 9miles at Marathon pace. You will be going up to lazy Acres thern turn around and go back down out and back for 9miles total.
all others will be doing a different route to be explained tomorrow.
See you then!

Saturday 3/2/13

Hi, see you at Dos Pueblos HS tomorrow at 6:30am. All Boston marathoners and Los Angeles marathoners will do a 20min warmup (yes, we know, short!) then start across from tennis courts on CO to Glen Annie, left up to end of rd and turn around back to start and repeat for 8 miles total at Marathon race effort....then finish your long day with 9-10 more miles.
Others will do ONE up and back at tempo/threshold effort (what is tempo/threshold effort for this distance? ~12-15sec per mile slower than 10K race pace OR ~25sec per mile slower than 5 k race pace OR ready for this? Your most recent half marathon race pace. Get it?:) ...oh, yes, OR 85-90% of your max HR...the best  and most accurate option. The key is not to race these efforts as this halts your progress as counterintuitive as this might seem, slowing down here will help you race faster on race day.
See you tomorrow,
Mike/Rusty

Heeluxe study

Geoff Gray from Heeluxe is currently running a study with the Hoka running shoes.  He is looking for volunteers for the study.  participants must be able to run 6 min pace for 2 minutes, and wear a mens size 9,10, or 11 shoe, and the study will take approximately 2 hours.  Participants will be compensated, and those interested should contact Seth at sifunahashi@gmail.com

Saturday 2/23/13

Hi everyone,

We will be meeting at our mountain drive location at the corner of mountain and gibralter roads at 6:30 a.m.  Please remember that the neighbors can hear us talking as we gather.

Saturday 2/16/13

Hi, we are meeting at the Ellwood Bluffs parking lot across from the Ellwood School tomorrow at 6:30am. Long tempo on the road. Cool down on the bluffs.
See you then!

Saturday 2/9/13

Hi, We will be meeting tomorrow at Shoreline cafe tomorrow. We are Juuuust about into week 4 of Boston training and will be doing two loops of this:  

https://maps.google.com/maps/ms?msid=216493730993422396974.0004d538e9f9875d3b662&msa=0

If you can't see this, no worries, we've done it before and you won't get lost.

All non Boston folks will be doing either one loop at 90% effort or two loops with 5 minute jog first 1 at 80% (marathon race pace), second at 85-90%. (10-20sec faster than marathon race pace)

Congrats to all who raced last week...a few highlights in Alphabetical order:)

Andrea Mclarty, 57th at Women's USATF Cross Nationals, (over a minute faster than last year with limited prep time considering her 2:56 CIM early December!)
Carl Parker, Superbowl 4 miler, 2nd 22:33!PR
Joy Moats, 1st F, 3rd overall, Broke 31yr old record for 4miles 22:37!PR
Jay Hennigan battled with David Groom in his age group and used his toughness and intelligence to beat him! Anyone who want to know how to race, watch jay!
Ricky Ho, 1st Superbowl 4miler, 21:32
SBRR Master's Cross-Country Team, 1st at USATF National Champs! (Rusty 3rd, Todd Booth 11th, Steve Harding 17th, Joe Devreese, 20th, Mike Swan 25th)

saturday 2/9/13

Hi Everyone,

We will be meeting at shoreline cafe/ledbetter tomorrow at 6:30 a.m.  See you all there!